BAM Jam, a Boise Icon?

How do you define an icon? Is it an image that defines a moment? Or a picture that will last forever?

The Idaho Statesman is asking their readers what icons define Boise as the city turns 150. Their goal is to identify the top 150 Boise icons. Here is a link to the article.

The bold question from our end - has BAM Jam become an icon of Boise? This spring will mark the fourth year of the indoor 3 on 3 tournament while this summer will be the sixth outdoor tournament, the biggest 3 on 3 tournament in the state. Ten tournaments that bring in a combined 500 teams, 2,000 participants and over 10,000 spectators.
Traditionally speaking, icons are established over decades of time. But what about an event that embraces other icons and welcomes anyone to be a part of it? With the Capitol Building, Capitol Park and Old Boise as a backdrop and room for everyone including men, women and children with the best to the worst of abilities, that seems to put BAM Jam in the mix, right?

In reality, we know BAM Jam is not at the top of most people's list. But is it top 150 worthy? You can let the Statesman know by sending an email to Anna Webb at awebb@idahostatesman.com or by mailing them your thoughts to The Idaho Statesman, 2100 N. Curtis Road, Boise ID 83706. Just include your name and contact info.

Whether you believe that BAM Jam is or is not a Boise icon, the tournament will be returning to the Borah Sports Complex on March 23-24, 2013. Registration opens soon. This is a great time to start thinking about who you want on your team!

2012 Summer Champs

History repeated itself...again.

For the third straight summer, STADIA Legends emerged as the best of the best in the Men's Elite Division, defeating TalentsToSouthBeach 20-14. And even though the tournament was located next to Capitol Park, taking the championship was no easy walk though.

Both teams won their respective pools and met in the winner's bracket semi-finals, with STADIA winning and going to the championship game. Talents went into the loser's bracket and won their next game to advance to the championship game, where they would have to beat STADIA twice to win the title.

They got the first one.

But in a winner take all game for the summer title, STADIA came back to win a third straight title, and their fourth in five years.

All 2012 Summer Fast Eddy's Champions
ACHD Commuteride Court #1, Men's Elite - STADIA Legends
ACHD Commuteride Court #2, Men's 6'0 Under Elite - BBCOM
ACHD Commuteride Court #2, Women's Elite - Oldies But Goodies
Hampton Inn Court, Women's Competitive - Jumpman Rises
Jackson & Jackson Insurance Court, 6'0 and Over Recreaional - Paramount
Old Chicago Court, 6'0 and Under Recreational - Sick Wit It
Eddie's Diner Court, 6'0 Under Competitive - A Team Throwback
Goldy's Court, 6'0 Under Competitive - White Lightning
JUB Engineering Court, 6'0 Over Competitive - Ballenger and Finch
Pita Pit Court, 6'0 Over Competitive - Relevant Now
Johnny's Fit Club Court, 6'0 Over Competitive - Titans
Pro Image Court, 4th Grade Girls - High Def
Super Smiles Court, 5th/6th Grade Girls - Swish
Helly Hansen Court, 7th/8th Grade Girls - Just Do It
Epic Exchange Court, 9th/10th Grade Girls - Epic Exchange
Design West Court, 11th/12th Grade Girls - Real Deal
Pro Image Court, 3rd/4th Grade Boys - HD Nation
Dominos Court, 5th/6th Grade Boys - Utah Pump and Run
Bronco Shop Court, 7th Grade Boys - PMs Posse
Sports Authority Court, 8th Grade Boys - Four Dreamers
AAA Idaho Court, 8th Grade Boys - Team Uncle Drew
Beniton Construction Court, 9th Grade Boys - Pickachus
Goss Gustavel Goss Court, 10th Grade Boys - Three Plus One
State Farm Court, 11th/12th Grade Boys - Pocatello Thunder
Mountain Home Auto Ranch Court, Coed - Insert Name Here
POWERADE Slam Dunk Champion - Anthony Pratt
ACHD Commuteride 3-Point Champion - M.Q.

Five reasons to celebrate being a Court Monitor

Since this is the Fifth Annual Fast Eddy's Summer BAM Jam, here are five great reasons to volunteer as a Court Monitor.

Court Monitors receive STADIA shorts and special shirts

1. Thanks to STADIA Clothing Court Monitors will get a newly designed pair of court monitor shorts. These shorts have pockets for your keys and cell phone, draw strings and breathable material. And of course, CM will also receive their Court Monitor shirts to go with them.

2. Private parking - this year, Court Monitors will receive special parking passes that put them right in the middle of the action. The Court Monitor parking lot is located right in the middle of the tournament so you can simply park your car and jump right on to your court.

3. Lunch both days - Thanks again to Pita Pit, all Court Monitors will be getting lunch on both Saturday and Sunday. Chicken? Ham and Turkey? You got it!

4. Keep the ball - yep, when you finish up with your court on Sunday you get to keep the basketball that your teams used.

5. And of course, by volunteering as a Court Monitor you are helping out a great community event that helps our local economy and local non-profit organizations. Plus, you get to meet some great people that are volunteering along side of you and the players that are on your court.

All Court Monitors will be provided with training and at the event you have a support staff specifically assigned to provide you with assistance if you need it. Your basic duties include: making sure the correct teams are on your court, getting games started on time, providing information on game rules and insuring that game scores get turning in to the master scoreboard. And if you are interested in officiating games, we can put you on a bracket that includes that as well.

Click here to learn more about being a Court Monitor and to register. When you register you can tell us what size of shirt and shorts you would like and we will be able to contact you about upcoming training options. 

GAME TIME: Week 3 Workout

How are you feeling? Stronger? Faster? Taller? Keep up the good work!

We’re going to talk a little about two types of stretching this week, Static and Dynamic.  Stretching is important! It helps keep our bodies flexible and moving fluidly. If you don’t have stretching in your workout schedule, you’re not getting the most out of your workouts and you’re not at your top playing abilities. Flexibility is affected by age and gender (among other factors), so is especially important as we mature, but it is important at any age!

Static Stretching will:

•  Increase flexibility
•  Increase range of motion
•  Decrease your chance of injury

Dynamic stretching will:

•  Improve explosive power moves.
•  Increases range of movement, blood and oxygen to your muscles.
•  Improve your performance.
•  Decrease your chance of injury.

1) Static Stretching- stretching without movement. You stretch a muscle (or group of muscles) to its farthest pain-free point and then holding that position 30-60 seconds. Ease into it, a stretching sensation and pain are two different feelings so don’t confuse the two.

When to use static stretching: when you have tight, sore muscles and/or after practice. Keep in mind, muscle soreness is not necessarily a bad thing but you want to work the soreness out in order to keep progressing your fitness and performance level.

You need to treat joint soreness differently than muscle soreness. Joint pain can be a sign of injury, which you don’t want to push through. If a nagging pain is not improving and it’s affecting your practice, call me for a free sports screen and one of our ATCs will evaluate what’s going on. Our goal is to keep you playing safely, now and the years to come.

So, if a muscle feels tight, stretch it statically but don’t overstretch, and hold 30-60 seconds.

2) Dynamic stretching- what you want to do before practice or games. It prepares the body for physical exertion and optimal sports performance.

Dynamic Stretching- stretching that involves movement as you move the width of a basketball court.

• Simple leg, arm and trunk motions (with or without the ball) that gently bring you to your full range of motion (ROM).
• Start with small motions and end with big ones, gently propelling your muscles towards their maximum ROM.
• Don’t use jerky or forced movements (this may cause injury).
• Don’t move past the limits of your ROM  but you should feel the muscles stretch as you warm up.

There are great routines for stretching. Here's one you can try:

There is a lot of controversy about stretching but one thing to keep in mind is.....a program with consistent dynamic and static stretching will make you a better player and increase your longevity and the court.

Yours in Sports,
Lorie Allison, LAT, ATC
St Luke’s Sports Medicine
208.484.0730

Top team names (so far)

Every year, some of the most creative team names come across the registration desk. Some are catchy, some reflect pop culture, some reflect a team's outlook and some are just outright funny.

Here are the top five that caught our eye:
Bad Idea
ManChestHair United
Swagg City Ballers
Tofu Substitute
WatchYourHansbrough

Will another team jump into the top five? There is still time to get your team in. Register by Tuesday, July 24 and you could make the list! Click here for the registration page. 

Elite Team's to receive extra benefits

Elite Teams on Idaho Trust Bank Center Court

At this summer's Fifth Annual Fast Eddy's BAM Jam, Elite teams will get more benefits than ever before including private parking, Elite Team check in and prize packed champ packs.

Elite Teams will have their own parking lot reserved for them just a block from their elite courts. Teams will each receive one (1) Elite Team Parking Pass when they check in their team. When Elite Teams check in they will have their own check in table, speeding up your check in process.

At the tournament, each Elite Team game will feature certified officials. And, teams will have a chance to play their games on the Idaho Trust Bank Center Court.

Champions will again be receiving Elite Team Champ Packs, which include Nike Champions shirts, a $40 gift card to Pro Image, a $40 gift card to Sports Authority and a $25 gift card to the Epic Exchange.

Normal registration ends on Tuesday, July 24 so be sure to visit www.bamjamboise.com to get your team registered.

Court Monitors get a first class experience

Our goal at BAM Jam is to give our Court Monitors a first class experience when they volunteer for the summer and spring tournaments. This summer, we've tried to make that experience even better (click here to volunteer or learn more).

Court Monitors are really the underpinning of the tournament. They make sure that games start on time and finish correctly. They get the correct teams playing on the correct courts and they facilitate the flow of the tournament. Each Court Monitor also gets the opportunity to network and interact with the athletes that are participating.

All Court Monitors will receive training to prepare them for the tournament (two different dates are available). They will also receive special Court Monitor shorts and shirts to wear during the tournament. Lunch is provided both days (thank you Pita Pit) and new this year, the first 30 Court Monitors that sign up will get a parking pass located in the middle of the tournament! And, as always, you get to keep the ball that is used on your court.

We are always looking for great Court Monitors. If you are available to help with this important position, please register online so that we can get your correct shirt and short size. Register at www.bamjamboise.com/volunteer. It's a great way to get involved and give back to your community.

GAME TIME: Week 2 workout

By now you should be doing some type of activity 3-6 days a week to prepare for BAM Jam. It just feels good to get out there and move! You don’t have to take a long time but you have to be consistent to make changes in your fitness level. Get your body ready to play! We are going to add some core strengthening to the program we started last week.

Get ready to train your core:

• Strength and power moves begin at the core.
• Improve performance-Core strength will help your jumping ability as well as your balance, agility and endurance.
• Injury prevention-Basketball can be a rough game and nobody likes to be injured.  Stabilize with core strength and decrease your chance of injury.

Core strength will help you hold that screen as well as come off a screen faster and with greater resolve. Don’t know what a plank is?

Hold a straight body position, supported on elbows and toes. Brace the abdominals and maintain a straight body line through feet, hips and head.

For even better results talk to someone who knows yoga or pilates.

Have a great workout and think about the fun you’ll have at BamJam!

Yours in Sports,
Lorie A. Allison, LAT, ATC
Certified Athletic Trainer

• Core 2 X :30 seconds
• Plank
• R plank
• L plank
• Plank with your feet on the ball
• Bicycle
• Flutter Kicks-lay on side, repeat other side
• Cross Overs-lay on back-alternate leg on top

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede

Now the COOLEST tournament in Idaho

Let's face it: in August it's hot in Idaho. But the fifth annual Fast Eddy's BAM Jam will likely feel a little cooler this summer, thanks to our new location.

Capitol Park provides BAM Jam with shade

Now located right next to Capitol Park, the tournament also features a lot of shade and a full square block of grassy park area where teams and spectators can kick up their feet, enjoy some food and drink and relax in the heart of downtown Boise.

And the layout also provides more shade on the courts. With large overhanging trees, players will benefit from lower temperatures during their games. And don't worry about the trees affecting your game. Unless you are these guys.

We've posted about a dozen photos of the area to give you an idea of what we mean. Click here to see the album we created on Facebook. 

Remember, the normal registration deadline is July 24 so make sure you get your team registered ASAP!

GAME TIME: Preparing for BAM Jam

Entry One: 

Bam Jam: Preparation for Game Day brought to you by St. Luke’s Men’s Health 

If you have not been exercising you should check with a physician before starting your 

program. Build your fitness so you can keep up with the game. 

Are you ready to: 

• Improve your acceleration and speed around the court.

• Improve your range of shots and passes.

• Improve your explosive power - in particular your vertical jump.

Basketball is about quick bursts of speed. You can improve your ability to move the ball, and 

to adjust quickly between offensive posture and defensive posture. We start today with a few 

strengthening and endurance activities and all you need is a ball and your own body weight.

If you haven’t been doing much, start with intervals of 10 seconds for each exercise and 

build as you get into better shape. Allow 30-60 second rest between exercises. 

• Body Weight Circuit  2 x :45 sec each

• Basketball Push-ups (Both hands on the ball)

• Mountain Climbers

• Push-ups

• Wall Sits

• Bench Dips

• Side Lunge

• Basketball Push-up (Left hand on ball, push-up, roll ball to right hand and do another push-up) 

• Burpees

• Lunges

• Squat Jumps

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for 

the Idaho Stampede 

Slam Dunk and 3-Point Contests to be held at the State Capitol

When it comes to freedom of speech, there may not be a better way to express yourself than a spectacular dunk or reigning consecutive 3-pointers. Sometimes, actions speak louder than words.

This summer, Fast Eddy's BAM Jam is excited to announce that the POWERADE Slam Dunk Championship and the ACHD Commuteride 3-Point Challenge will be held on the steps of Idaho's State Capitol Building!

As far as we can tell, this is the first time that a dunk competition or a 3-point contest have been held on the steps of Capitol Building. The closest may have been in 2001 when the NBA All-Star Weekend was held in Washington DC.

Anyone can participate in the contests. The finals will likely be held on Saturday afternoon.

Qualifying for the ACHD Commuteride 3-Point Challenge will take place through out the day on Saturday. The top qualifiers will be able to participate in the finals that afternoon.

If you are interested in participating in the POWERADE Slam Dunk Championship, you can sign up at the event, likely at the STADIA Clothing booth. Be sure to check in there for details and preliminary information.

Why the new dates, location?

As directors, we are constantly faced with challenges that a growing event can create. This summer's Fast Eddy's BAM Jam is no exception.


One of the challenges was handling the increased number of teams that participate in the summer. The summer tournament has grown 30% each year since 2008 and last summer (2011) we hit our capacity in the BoDo neighborhood.

BoDo was great. But combining the increased number of teams, the lingering dangers of a major highway (Myrtle and Front Streets) and little shade from the August sun, we knew that a new location would be needed. And it would need to be somewhere that could sustain continued growth over the next 8-10 years.


New locations often mean new restrictions. After talking with our staff and various city and county agencies (such as the mayor's office, the DBA, Boise Police, ACHD) we selected the intersection of 6th Street and Bannock Street (click here to see the map) as our new home. However, since this was a high traffic area in the heart of downtown Boise, roads would not be able to be closed until 6:30 PM on Friday night to allow the normal flow of business. Therefore, since the tournament couldn't start on Friday, it would need to run Saturday and Sunday.


This was truly a difficult decision that we did not take lightly. Ultimately we felt it was the best way to continue to reach the tournament's goals: put on a first class event that our community can be proud and raise money for great local non-profit organizations. Plus, it provides access to beautiful Capitol Park, more accessible parking, a fantastic back drop to the Capitol Building and even more shops, restaurants and services in the Old Boise neighborhood.


You can still count on all the fun that BAM Jam has offered over the years. The majority of the action will be on Saturday including our Power Hour that features the Powerade Slam Dunk Contest and the ACHD Commuteride 3-Point Challenge. 


And the fundraising continues. To date we have raised over $10,000 for local non-profits such as the Boys & Girls Club. We are again partnering with the Boys & Girls Club this year along with several high school programs. We will continue to run the event at the highest level and, in turn, provide a large economic impact for our community.

Idaho's biggest tourney moves

Fast Eddy's BAM Jam grows into new location

Below is the press release that was sent out on May 31 regarding the tournament's new location

~~~~~~~~~~
 
Boise, IDAHO - Idaho Select Basketball has opened registration and released the dates of this year's Fast Eddy's Summer BAM Jam. The 3 on 3 basketball tournament will be held on Saturday and Sunday, August 4-5 in downtown Boise. The tournament is for any player of any ability. More information is available at www.bamjamboise.com. Additionally, the organization has announced that the tournament will be held in a new part of downtown Boise.

This summer the tournament will be held in a completely new location. Previously, the center of Fast Eddy's Summer BAM Jam was located at 8th Street and Broad Street in the BoDo area. This summer, the center of the tournament will be at 6th Street and Bannock Street. The tournament will span 8 city blocks.

The move was required as a result of the large influx of teams over the last four years. The tournament has grown nearly 30% per year since 2008 and is anticipating hosting nearly 450 teams from around the Northwest this summer. To see a map of the new event, visit www.bamjamboise.com/location

"The Fast Eddy's Summer BAM Jam tournament has had rapid, sustained growth since 2008, and the new location will help organizers continue to expand the tournament," Mayor David Bieter said. "A livable city must have opportunities to get active, and Fast Eddy's BAM Jam is a prime example. It's basketball for all ages and abilities, it's family friendly and it's fun to see our streets transformed into basketball paradise for players and spectators."

The new location near Old Boise will provide access to Capitol Park, more convenient parking and more eating and shopping options for all those involved.

"Being in Old Boise is a slam dunk and we are thrilled to be partnering with Fast Eddy's BAM Jam this summer. We know that the players, spectators and volunteers will love the amenities that our neighborhood has to offer," said Clay Carley of Old Boise. "Go to www.oldboise.com to see all the dining, shopping, entertainment and services available from the local merchants."

While the location of the tournament has changed, the goal of Fast Eddy's Summer BAM Jam remains the same: operate a first class event that the Treasure Valley can be proud and give back to local non-profit organizations. In the past 4 years Fast Eddy's BAM Jam has donated over $10,000 to worthy local organizations.

2012 Fast Eddy's BAM Jam Champs

Congratulations to the all the teams that participated in this spring's Fast Eddy's BAM Jam.

The following teams and individuals won championships.

Bracket #1 - 6'0 and Over Elite - BodyBuilding.com

Bracket #2 - 6'0 and Under Elite - Welcome Home Spokane

Bracket #3 - 6'0 and Over Recreational - Fifteen Deep

Bracket #4 - 6'0 and Under Recreational - Rec Ballers

Bracket #5 - 6'0 and Under Competitive - CROSSOVER

Bracket #6 - 6'0 and Over Competitive - Goon Squad

Bracket #7 - 5/6 Grade Girls - Lady Lions

Bracket #8 - 7/8 Grade Girls - FUSION

Bracket #9 - 3/4 Grade Boys - Lil Jammers

Bracket #10 - 5/6 Grade Boys - Grizz

Bracket #11 - 7th Grade Boys - Victorious Secrets

Bracket #12 - 8th Grade Boys - Boise Blue

Bracket #13 - 9th Grade Boys - Shooting Starts

Bracket #14 - 10th Grade Boys - Las Chupacabras

Bracket #15 - 11/12 Grade Boys - AAA Ballers

Bracket #16 - Women's Adult - St. Luke's Men's Health

Jackson & Jackson 3-Point Challenge - Mario Betancourt
POWERADE Slam Dunk Championship - Brock Holubetz

Week 4 Preparation

BAM Jam: Preparation for Game Day presented by St. Luke’s Men’s Health

BAM Jam is getting closer, just a few weeks away! By now everyone has scheduled time to practice some basketball, 2 times a week at least and 6 times a week at most. You’re working on your core strength, flexibility and your explosive power!

Basketball is about short bursts of action. You want to work on the ability to stop, go and change direction quickly. We’re talking foot speed, agility and reaction time. You can improve these skills by practice quick foot movements and drills that emphasize reaction and change of directions.

The basis for these skills is individual leg strength. If you don’t have the power to push off the floor hard and fast, either on the right or left leg. you need to work on strength.

Here is a short but sweet leg workout:

Lunge Circuit 3-5lb DB 7 Steps Each Leg

• Both arms over head
• Both arms out
• Both arms in front
• Sgl arm out (R/L)
• Sgl arm in front (R/L)

Here’s a foot speed workout:

Four Square 2X Through NO BREAK

• Front-to-back
• Dbl Leg :20
• Sprint strides(30 touches)
• Sgl Leg :10
• Sprint strides (30 touches)
• Side-to-Side
• Dbl Leg :20
• Sprint strides(30 touches)
• Sgl Leg :10
• Sprint strides(30 touches)

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede.

Enjoy your time on the court with your team as you continue to prepare for BAM Jam.

Yours in Sports,

Lorie A. Allison, LAT, ATC

Certified Athletic Trainer

See the prior workouts here

Week 3 Workout

Week 2 Workout

Week 1 Workout

Tentative schedule for BAM Jam's Saturday and Sunday

The following is a TENTATIVE schedule of events to give you an idea of how the BAM Jam tournament will unfold.

Saturday, March 17
Ideally, each team will play two games on Saturday starting in the morning. This isn't guaranteed but as the bracketing process continues that is the goal.

Through out Saturday, shooters can qualify for the finals of the Jackson & Jackson Insurance 3-Point Challenge, located upstairs in the east gym at the Borah Sports Complex. The top finalists will qualify for the finals.

If you are interested in participating in the Powerade Slam Dunk Championship you will be able to sign up on Saturday and Sunday.

Sunday, March 18
Games will continue through out the day with the majority of championship games finishing up at 5:00 PM. Not all games will finish at that time but, again, this is our goal.

The Power Hour, which includes the Powerade Slam Dunk Championship, the Jackson & Jackson Insurance 3-Point Challenge and other items, will likely be Sunday morning. More information will be available closer to the start of the event. Remember, anyone is welcome to participate in these special events. This is something you'll definitely want to be sure to either participate in or at lease check out.   

The best of the best?

Who is the best player in Boise? The best in the Treasure Valley? The best in Idaho and the Northwest? You may not hear their names in the paper or on TV. But without out doubt, the guys that are playing in pick up games and in rec leagues know who the best are.

The debate continues on March 17-18 in the Fast Eddy's BAM Jam Elite divisions.

Several players have staked their claim to the title over the years, winning the summer and spring 6'0 and Over & 6'0 and Under divisions. Some will try to claim both titles at once.

Is 3 on 3 a team game or a 1 on 1 game?
"In 3 on 3 there is a lot more break down work. You play together as a team as much as you can but you can really show out what you can do individually," said Chris Allen.

Allen should know. He is a 3-time winner of the summer BAM Jam and this spring he will be competing in the 6'0 and Over & the 6'0 and Under Elite brackets, trying to become the first ever double champion.

But the field so far is making that path look difficult. Booker Nabors, a 6 time visitor to the title game (spring and summer combined) hopes to throw up a road block in the 6'0 and Over division while a slew of other players have their sights on the 6'0 and Under title. And don't forget about Kelly McCarty, the defending spring BAM Jam Elite 6'0 and Over champion. He's trying to make a habit of winning the spring title.

The best player? We'll see. It could be a BAM Jam veteran. Or will a new name jump on the scene and make a name for themself?

The Elite Benefit
Why do teams compete at the Elite level? The motivation varies from team to team but for most it is the overall experience.

All Elite games are played on a featured court, getting the most attention. All games are officiated by certified officials. Teams get to check in at a separate area that is more convenient.

The stakes are higher too. Not only is the competition level the best around but bragging rights are also on the line.

And the champions packages aren't bad either. All Elite champion teams receive a Nike Champions shirt, LeBron shorts and Nike socks all packaged in a BAM Jam sack pack. Plus some other great items are included for the winners.

But, registration is filling fast. Get your team in ASAP or you might be watching from the sidelines instead of getting into the game!

Week 3 Preparation

Week 3:

Bam Jam: Preparation for Game Day sponsored by St. Luke’s Men’s Health.

How are you feeling? Stronger? Faster? Taller? Keep up the good work!

We’re going to talk a little about two types of stretching this week.

Stretching is important! It helps keep our bodies flexible and moving fluidly. If you don’t have stretching in your workout schedule, you’re not getting the most out of your workouts and you’re not at your top playing abilities. Flexibility is affected by age and gender (among other factors), so is especially important as we mature, but it is important at any age!

1. Static stretching
2. Dynamic stretching

1. Static Stretching- stretching without movement. You stretch a muscle (or group of muscles) to its farthest pain-free point and then holding that position 30-60 seconds. Ease into it, a stretching sensation and pain are two different feelings so don’t confuse the two.

Static Stetching will:

• Increase flexibility
• Increase range of motion
• Derease your chance of injury

When to use static stretching. When you have tight, sore muscles and/or after practice. Keep in mind, muscle soreness is not necessarily a bad thing but you want to work the soreness out in order to keep progressing your fitness and performance level.

You need to treat joint soreness differently than muscle soreness. Joint pain can be a sign of injury, which you don’t want to push through. If a nagging pain is not improving and it’s affecting your practice, call me for a free sports screen and one of our ATCs will evaluate what’s going on. Our goal is to keep you playing safely, now and the years to come.

So, if a muscle feels tight, stretch it statically but don’t overstretch, and hold 30-60 seconds.

2. Dynamic stretching- what you want to do before practice or games. It prepares the body for physical exertion and optimal sports performance.

Dynamic stretching will:

• Improve explosive power moves.
• Increases range of movement, blood and oxygen to your muscles.
• Improve your performance.
• Decrease your chance of injury.

Dynamic Stretching- stretching that involves movement as you move the width of a basketball court.

• Simple leg, arm and trunk motions (with or without the ball) that gently bring you to your full range of motion (ROM).
• Start with small motions and end with big ones, gently propelling your muscles towards their maximum ROM.
• Don’t use jerky or forced movements (this may cause injury). 
• Don’t move past the limits of your ROM but you should feel the muscles stretch as you warm up.

There are great routines for stretching. Here one you can try:

There is a lot of controversy about stretching but one thing to keep in mind is.....a prgram with consistant dynamic and static stretching will make you a better player and increase your longevity and the court.

Week 2 workout

Week 3 workout 
 

Yours in Sports,

Lorie Allison, LAT, ATC

St Luke’s Sports Medicine

208.484.0730

Week 2 Preparation

Week 2 workout courtesy of St. Luke's

~~~~~~~~~~~~~~~~

BAM Jam: Preparation for Game Day brought to you by St. Luke’s Men’s Health

By now you should be doing some type of activity 3-6 days a week to prepare for BAN Jam. It just feels good to get out there and move! You don’t have to take a long time but you have to be consistent to make changes in your fitness level. Get your body ready to play! We are going to add some core strengthening to the program we started last week.

Why train the core, you ask?

• Strength and power moves begin at the core.

• Improve performance- Good core strength will help your jumping ability as well as your balance, agility and endurance.

• Injury prevention- Basketball can be a rough game and nobody likes to be injured. Stabilize with core strength and decrease you chance of injury.

Core strength will help you hold that screen as well as come off a screen faster and with greater resolve. 

Don’t know what a plank is?

Hold a straight body position, supported on elbows and toes. Brace the abdominals and maintain a straight body line through feet, hips and head. For even better results talk to someone who knows yoga or pilates.

Have a great workout and think about the fun you’ll have at BAM Jam!

Yours in Sports,

Lorie A. Allison, LAT, ATC

Certified Athletic Trainer

Core 2 X :30 seconds

• Plank
• R plank
• L plank
• Plank with your feet on the ball
• Bicycle
• Flutter Kicks-lay on side, repeat other side
• Cross Overs-lay on back-alternate leg on top

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede

Getting ready for the tourney

You can never be too prepared. And with the BAM Jam tournament just a month away, St. Luke's wants to help you get ready. Here is a great workout that anyone can do to get in shape and be ready to perform their best. And stay tuned for more great workouts!

Week One:  Preparation for Game Day

Are you ready to:

• Improve your acceleration and speed around the court.
• Improve your range of shots and passes.
• Improve your explosive power - in particular your vertical jump.

If you have not been exercising you should check with a physician before starting your program. Build your fitness so you can keep up with the game.

Basketball is about quick bursts of speed. You can improve your ability to move the ball, and to adjust quickly between offensive posture and defensive posture. We start today with a few strengthening and endurance activities and all you need is a ball and your own body weight.

If you haven’t been doing much, start with intervals of 10 seconds for each exercise and build as you get into better shape. Allow 30-60 second rest between exercises.

• Body Weight Circuit  2 x :45 sec each
• Basketball Push-ups (Both hands on the ball)
• Mountain Climbers
• Push-ups
• Wall Sits
• Bench Dips
• Side Lunge
• Basketball Push-up (Left hand on ball, push-up, roll ball to right hand and do another push-up)
• Burpees
• Lunges
• Squat Jumps

Exercise program provided by Kevin Taylor, MS, ATL, ATC. Head Athletic Trainer for the Idaho Stampede

Guide to getting your team registered

So, you want to play in BAM Jam. But you aren't quite sure how to get started.

How do I get a team together? How do I register? How do I know when I play?

1. Mark your calendar. The first thing to do is make sure that you have tournament dates down on your calendar. To play you have to be available!

2. Pick your teammates. More than likely you are going to be the team captain. This means that you get to pick who you get to play with. Think about the type of players you want to play with. Are you trying to win the whole thing? Are you just trying to have fun? Do you need an outside shooter or an inside threat? The players are all around you. At work. At school. At church. Maybe even in your neighborhood or a team you are on right now.

3. Pick a division. For adult teams, look at your teammates and your goals and decide if you want to play recreational (just having fun), competitive (a little more serious) or elite (the true test of your 3 on 3 skills).

4. Time to register. Since space is so limited the time to register is now. At the top of this page under the "PLAY" link is a "REGISTER" link. Pick a good teammate, fill in the team's info, fill in your player's info, make a payment and you're registered. You should get an email saying that your team has registered. Verify that the information is correct.

5. When do we play? As we get closer to the tournament the team captains will receive information on where and when to check in their team. We will also be posting all the brackets and game times.

That's it. Now it's a matter of perfecting your jump shot, working on the crossover and getting ready for Idaho's biggest indoor tournament!

Registration open; brackets already filling up

Registration officially opened last Monday, January 9 and brackets are already starting to fill up. As we see the teams coming in it starts to paint a picture of how the overall tournament is going to look.

[CLICK HERE to register - CLICK HERE to see tournament details]

A common question we get is "how are the teams bracketed?" Our goal is to create brackets that are balanced and fair to everyone in the bracket, based on the information that we are provided.

For youth and high school teams, the first step is to determine which grade they are as a team. Teams are considered to be in the grade of the player that is in the oldest grade. So if there is a player in the 7th grade and 2 in the 6th grade then that team is considered a 7th grade team. Ideally there are enough teams in the same grade to create a bracket of the same grade teams. However, from time to time we have to combine two grades in to the same bracket, such as a 7th/8th grade bracket in order to have enough teams to play. If there are enough teams in the same grade to have two brackets, teams are separated based on the experience factor listed by the players.

For adult brackets, the first separation occurs based on the division that teams elect to play for. If there are enough teams to create multiple brackets in, for example, the adult recreational division, we use age as the separating factor followed by experience.

Keep in mind that it is absolutely impossible to create perfect brackets. We do the best that we can. We tweak the process each year. All the brackets are based on the information that we are provided. And of course there is always the "get hot" factor, where a player that is normally average is "feeling it" during the tournament and performs better than expected (it goes the other way too). All in all, just remember that this is an event that was created for fun, that the people working it are volunteers, the teams are all playing for t-shirts and come Monday we all have to go back to work!